Summer Camp


5-time National Champions
#1 Ranked Collegiate D2 Team, 2010-2012
2010 USAC Club of the Year

Summer Cycling Camp, July 13-18 2014

Mars Hill University – Blue Ridge Mountains

Get fast or stay at home! Mars Hill Cycling announces its third annual summer cycling camp.  We are once again ready to rip your legs off and elevate your game. We’ll train your brain too—with elite level tactics and race proven secrets to success. Come sharpen fitness and fine tune race strategy before you tackle one of the region’s premier races: The French Broad Cycling Classic on July 18-20. This year the FBCC will be the third stop on the Southeast Regional Series. If there’s one race in the SE that you must attend, this is it. And we will make sure you’re better prepared than the competition. Visit our FACEBOOK PAGE to learn more about last year’s camp and stay updated on this year’s developments.

Campers going 1-2 at FBCC

Race the French Broad Cycling Classic: All campers are encouraged to compete in the French Broad Cycling Classic on the weekend at the end of camp. You will have the opportunity to race as a team wearing official Mars Hill University team jerseys. The camp will specifically focus on the time trial, climbing, and criterium skills/tactics you’ll need to have an awesome race. We’ll preview courses during the week and come up with a plan of attack. Pre-race strategy and tactics will be followed by post-race reviews of each race. A great opportunity to put into practice specific knowledge learned during the week and receive immediate feedback from coaches afterward.

Atop Mt. Mitchell, the highest peak east of the Mississippi.

WHERE: Camp will be based at Mars Hill University’s beautiful campus nestled in the heart of the Blue Ridge Mountains. The college provides immediate access to an amazing network of lightly traveled roads, including extended climbs, rolling terrain, and flat/fast rides along the river. Situated in Madison County (“The Jewel of the Blue Ridge”) Mars Hill’s neighbors include the Blue Ridge Parkway, Mt. Mitchell State Park, Pisgah National Forest, the Appalachian Trail, and the French Broad River. Mars Hill is just 18 miles north of vibrant Asheville, NC.

WHEN: Drop off: Sunday, July 13th: 2-3pm. Pick Up: Friday, July 18th: 1pm.

WHO: Aspiring racers ages 10-collegiate. Cyclists will be grouped based on experience, ability, and skill level. All cyclists must have prior group riding experience (racing isn’t required) and a current USA Cycling license. Parents are welcome.

COST: Includes lodging, three meals per day, and training food/drink. Limited slots so reserve early. REGISTER HERE

Junior/Collegiate Athlete: $790 (includes free team jersey if pre-registered by June 1)
ABRC/AYC Junior: $690 Must be a current member of ABRC or AYC. (includes free team jersey if pre-registered by June 1)
Parent: $590
Sibling Discount: First camper full price, 20% off each additional sibling

LODGING and LOCATION: Air conditioned rooms in Dogwood Hall, the newest residence hall on campus.
Mars Hill University
100 Athletic Street
Mars Hill,  NC 28754

Directions to Camp: Our location is Dogwood Hall. From I-26 take exit 11. Go left at the stop sign and back over the interstate. Climb the hill to the first light at Main Street. Then cross over Main Street, descending hill through campus and making first left onto Dormitory Rd. Then take first right and follow to the last building on the road, Dogwood Hall.

CONTACT:
Hugh Moran
hmoran@mhu.edu
828.275.3950
The camp’s Facebook page.

BENEFITS:
• Riding in the beautiful mountains.
• All meals and training fuel provided.
• PowerTap wheels to demo for all campers plus amazing pre-order deals on PowerTap wheels, Joule computers, CycleOps trainers, and Saris racks.
• Free official Mars Hill College team jersey (If registered by June 1)
• USAC upgrade points for attending camp: 3pts if upgrading from 4-3
• Ride as a team at French Broad Cycling Classic*
• Course previews for French Broad Cycling Classic
• Led by USAC certified coaches, national champions, and professionals.

*Teams formed based on registration in each age/category.

TOPICS COVERED:
• Race strategy and tactics for individuals and teams
• Skills and bike handling sessions
• Racing and training with a power meter
• Endurance training plans and goal setting
• Race preparation, fueling, and recovery
• Aerodynamics, power-to-weight, and equipment selection
• Mechanics workshop covering maintenance and basic repair
• Core strength, flexibility, and proper bike fit
• Climbing, descending, sprinting, cornering, time trialing, attacking, bridging

PRESENTATIONS and STAFF (2013): A variety of elite coaches, pro riders, and industry experts will lend their expertise throughout camp.

Andy Applegate: A USAC Level 1 coach working with Carmichael Training Systems, Andy will give a presentation on racing strategy/tactics and how to get the most out of training and racing with a power meter. Plus, he’s got the racing resume to back it up.

Lesli Andrews: A USAC Level 1 coach and owner of Asheville Fitness Club, Lesli will lead our skills and drills sessions, which she also does for USAC’s regional ID camps. Lesli is a longtime coach, mentor, and all around supporter of junior cycling and has a masters degree in exercise physiology.

Jacob McGahey: The operations manager at Industry Nine Componentry will give a talk on equipment choices, aerodynamics, and power-to-weight. Jacob shares the secrets on how to get the most out of your fitness and tactics by choosing the right equipment for time trials, road races, and criteriums.

Sonni Dyer: The head coach at Studio7 MultiSport, Sonni will discuss optimal race-day fueling and recovery choices needed in both one and multiple day events. You know you need to eat and drink… but when, what, and how much? Sonni will draw from his many years as an elite racer and coach.

Joey Coddington: Director of the Asheville Youth Cycling program, which has guided members to 12 national junior championship podiums and graduated riders to professional and national teams. Joey will talk about what it takes to develop up through the ranks of top level junior racing and on into the pros. Joey also works with the United Healthcare Pro Cycling Team.

Andy Crater: A longtime pro level racer with national titles and NRC wins under his belt, Andy is a Registered Yoga Teacher and Certified Teacher’s Assistant and will lead morning exercises focusing on flexibility, core strength, and breathing techniques.

Bob Monahan: USAC level 2 coach and father of three junior racers. Bob will share his expertise on training with power and teach how to actually use that PowerTap. He’ll also give a talk to parents at camp’s closing about tips on being a cycling parent.

CAMP STAFF
Hugh Moran: Mars Hill College cycling coach, USAC Level 2 coach, and former road professional
AJ Beach: USAC Level 2 coach, focus on junior development and power
Bob Monahan: USAC Level 2 coach, focus on junior development and power
Tim Jenkinson: Mars Hill elite rider, collegiate national road and cyclocross team champion
Pete Hill: USAC certified mechanic and paramedic
Debbie Milne: former national road champion, Registered Dietician, Masters in Nutrition
Andy Crater: professional racer, Registered Yoga Teacher, junior cycling coach

REGISTER online at Pre-Reg.com.  Register by June 1st and receive a free team jersey and pre-order deals from PowerTap, CycleOps, and Saris.


2014 SCHEDULE (tentative):

Sunday 7/13: Arrival, Assessment, Equipment Set-up

2:00-3:00pm Rider Registration and move-in, Brown Hall  
3:30pm Introductions, name games…
4:00pm Ride prep and bike safety checks
4:30pm 1hr easy ride:

http://www.mapmyride.com/routes/view/240171455
6:30pm Dinner
7:30pm Evening Discussion: Bob Monahan on PowerTap use and functionality
8:30pm Relax. Watch Tour: Stage 9 Gérardmer – Mulhouse, 166 km. Set up PowerTaps.
10:00pm Lights out

Monday 7/14: Skills/Drills, TT Mock Race, Sprint Clinic

7:45am Wake up 
8:00am Breakfast
9:00am Yoga with Andy Crater
10:30am Skills and Drills, including TT starts, turnarounds.
12:30pm Lunch
2:00pm Ride to TT course. Mock race TT. Short break. Then sprint clinic along river.

http://www.mapmyride.com/us/weaverville-nc/mars-hill-camp-2013-day-2-route-113539735
6:00pm Dinner
7:00pm Evening Discussion with Jacob McGahey: Equipment selection, aerodynamics and power-to-weight.
8:00pm Relax. Watch Tour: Stage 10 Mulhouse – La Planche des Belles Filles, 161 km. Upload first power files for review.
10:00pm Lights out 

Tuesday 7/15: Skills/Drills AM, RR preride, Climbing/Descending

7:45am Wake up 
8:00am Breakfast
9:00am Yoga with Andy Crater
10:30am Skills and Drills Day 2
12:30pm Lunch
1:30pm Discuss climbing strategy and tactics
2:00pm Road Ride: Preview French Broad RR course. Best effort up JR RR finishing climb.

http://www.mapmyride.com/routes/view/240199669
6:00pm Dinner
7:00pm Evening Discussion with Andy Applegate: individual and team tactics.
8:00pm Relax. Review power files from climb.
10:00pm Lights out

Wednesday 7/16: Ride up Mt Mitchell (6,700ft) highest peak on east coast

7:45am Wake up
8:00am Breakfast
9:00am Yoga with Andy Crater
10:30am Load bikes for Mt Mitchell trip
12:00pm Arrive at Craggy Gardens on Blue Ridge Pkwy. Ride to top of Mt Mitchell, eat lunch, descend back to Craggy Gardens. http://www.mapmyride.com/us/swannanoa-nc/mars-hill-camp-2013-day-4-route-113542579
4:00pm Leave driving back to Mars Hill
6:00pm Dinner
7:00pm Evening Discussion with Sonni Dyer: Race Fueling/hydration/electrolytes.
8:00pm Relax. Watch Tour: Stage 11 Besançon – Oyonnax, 186 km.
10:00pm Lights out 

Thursday 7/17: Bike maintenance and race prep. Recovery Day.

7:45am Wake Up 
8:00am Breakfast
9:00am Yoga with Andy Crater
11:00am Pete Hill presentation on neutral support
12:00pm Lunch
1:00pm Bike Cleaning and Mechanics workshop with Pete Hill
4:00pm Easy ride 1hr.

http://www.mapmyride.com/routes/view/240206483
6:00pm Dinner
7:00pm Evening Discussion with Joey Coddington: climbing the junior ranks
8:00pm Relax. Watch Tour: Stage 12 Bourg-en-Bresse – Saint-Étienne, 183 km
10:00pm Lights out 

Friday 7/18: Weekend race planning, riders leave, FBCC starts

7:45am Wake up 
8:00am Breakfast
9:00am Yoga with Andy Crater
10:30am Watch Tour: Stage 13 Saint-Étienne – Chamrousse, 200 km
12:00pm Lunch and discussion with parents on being a cycling parent by Bob Monahan
1:00pm Riders leave.

WHAT TO BRING:

- Road bike in clean and proper working condition with junior gearing and at least 39×27 for climbing.

- All camp paperwork/waivers completed by both rider and parents.

- USA Cycling license (can be purchased at camp).

- Pillows and linens or sleeping bag.

- Bath towels.

- Notebook/pen for taking notes during presentations.

- Helmet (without cracks)

- Sunglasses

- Water bottles (at least 2)

- Shoes (cycling and running)

- Riding clothes (3-4 kits), including jerseys, shorts, socks, gloves, glasses, rain cape, vest, arm warmers, knee warmers,  and whatever else you might deem appropriate. It’s summer but weather and temperature changes can be expected atop Mt Mitchell.

- Casual clothes for off the bike activities. It can get chilly at night.

- Spare tire, tubes, seat pack, pump or inflators, tools to assemble bike.

- Sunscreen

- Toiletry kit including soap, shampoo, toothbrush, toothpaste, deodorant, and any medications.

- Dirty clothes bag, quarters/soap for laundry.

- We will have Raw Revolution bars and drink mix. If you want something else be sure to bring it.

- Money for snacks.

SUMMER CAMP PARTNERS





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